Hydration for Athletes

Water is one of the most important nutrients for athletic performance and it is often overlooked. Hydration plays a critical role in athletic performance, recovery, and overall health. Water is essential for transporting oxygen and nutrients throughout the body, regulating body temperature, lubricating joints, and supporting normal muscle and brain function. Even mild dehydration can reduce endurance, strength, concentration, reaction time, and decision-making, all of which are essential for hockey performance (Armstrong et al., 2025).

For hockey players, staying hydrated is essential for maintaining endurance, concentration, reaction time, strength, and recovery. Even mild dehydration can reduce both physical and mental performance, making it harder to skate at your best and make quick decisions on the ice.

During exercise, your body loses water and electrolytes through sweat. If you lose more fluid than you replace, then dehydration occurs. This can lead to earlier fatigue, slower reaction time, reduced power, and impaired concentration on the ice, as well as difficulty regulating body temperature, and an increased risk of heat-related illness. However, drinking excessive amounts of plain water without replacing electrolytes can also be harmful. The goal is to maintain fluid balance by avoiding both dehydration and overhydration (ACSM, 2007; Casa et al., 2000).

The Health Benefits of Water


Getting enough water from what you eat and drink helps the body replace water you lose throughout the day. The body needs water to:

  • Make body fluids, such as tears, saliva, sweat and urine.

  • Help the brain and body work, including thinking, movement, mood and energy.

  • Remove waste from the body through urine and bowel movements.

  • Manage body temperature through sweating.

  • Fuel the body and support digestion and nutrient absorption.

  • Maintain fluid balance in and around cells and tissue.

  • Help keep healthy urine levels, which may lower the risk of kidney stones and urinary tract infections.

Daily Hydration Habits

Good hydration begins long before you step onto the ice. Instead of drinking a large amount immediately before practice, focus on drinking water consistently throughout the day.

Develop these daily hydration habits:

  • Start your day with water. Drinking water when you wake up helps replace fluids lost overnight and begins your hydration routine.

  • Carry a reusable water bottle with you throughout the day. Having water easily available makes it easier to drink consistently and prevents you from trying to catch up right before practice or games.

  • Drink water with meals and snacks. Building hydration into your daily routine helps you maintain fluid balance throughout the day.

  • Begin every practice and game well hydrated. Starting activity already hydrated supports energy, focus, and performance on the ice.

  • Continue drinking after activity. Replacing fluids lost through sweat helps support recovery and prepares your body for your next training session.

Hydration Habits Matter

Based on our CHE Hockey Academy athlete survey, most athletes are drinking between 1-3 litres of water per day, but the biggest challenge reported was remembering to drink consistently throughout the day.

Common hydration challenges included:

  • Forgetting to drink water

  • Not feeling thirsty

  • Busy schedules

  • Not always having water available

Hydration is a habit that needs to be built into your routine. By the time you feel thirsty, your body may already be starting to lose fluids. Instead of relying only on thirst, create simple reminders throughout your day.

Signs You're Well Hydrated

A simple way to monitor your hydration is by checking your urine colour. Pale yellow or straw-coloured urine generally indicates good hydration, while dark yellow urine may suggest that more fluids are needed. Urine colour should be considered alongside other signs, such as thirst, energy levels, and changes in body weight after exercise.

Dark yellow urine, dizziness, headaches, or unusual fatigue may indicate that you need more fluids.

How Much Water Do You Need?

There is no calculation or set amount of water that every athlete should drink each day. Your hydration needs depend on your body size, training intensity, sweat rate, the equipment you wear, and environmental conditions (ACSM, 2007).

The American College of Sports Medicine recommends that athletes develop an individualized hydration plan by starting exercise well hydrated, minimizing excessive body water losses during activity, and replacing fluids and electrolytes after exercise when needed.

Rather than recommending a daily water calculation, ACSM recommends athletes to:

  • Begin exercise well hydrated

  • Develop an individualized hydration strategy

  • Drink enough during exercise to prevent body mass losses greater than 2%

  • Replace both fluids and electrolytes after exercise when necessary

A general starting point for athletes is 2.5-3.0 litres of fluid each day, with additional fluids needed during and after exercise to replace sweat losses. During intense practices or games, hockey players may lose up to 2.5 litres of sweat per hour, although sweat rates vary greatly between individuals (Maughan & Shirreffs, 2012).

Hydration Before, During, and After Exercise

Before Exercise

Begin hydrating early in the day rather than trying to "catch up" just before your practice or game. Drinking fluids consistently throughout the day helps you start exercise properly hydrated.

During Exercise

Drink whenever opportunities are available, such as during breaks, between drills, and on the bench. The amount you need depends on your sweat rate, exercise intensity, body size, and environmental conditions.

After Exercise

Continue drinking after activity to replace sweat losses. Pair fluids with a recovery meal or snack containing carbohydrates, protein, and naturally occurring electrolytes to support both hydration and recovery.


Electrolytes

Electrolytes are minerals that help regulate fluid balance, muscle contractions, nerve function, and hydration. The primary electrolytes lost through sweat are:

  • Sodium

  • Potassium

  • Calcium

  • Magnesium

Everyone loses different amounts of electrolytes depending on how much they sweat, how intensely they exercise, and the environment.

For most single practices and games, drinking water and eating balanced meals is enough to maintain hydration. However, electrolyte replacement becomes more important during:

  • Long training sessions

  • Multiple games or tournaments

  • Exercise lasting longer than 60-90 minutes

  • Hot or humid weather

  • Heavy sweating

Natural Sources of Electrolytes

You don't need an electrolyte powder to replace electrolytes. Many foods naturally contain the minerals your body needs.

Electrolyte

Food Sources

Sodium

  • Cheese

  • Cottage cheese

  • Pickles

  • Broth-based soups

  • Miso

  • Salted nuts

Potassium

  • Bananas

  • Potatoes

  • Sweet potatoes

  • Oranges

  • Yogurt

  • Coconut water

  • White beans, soy beans, lentils

Magnesium

  • Pumpkin seeds

  • Almonds Cashews

  • Spinach and dark leafy greens

  • Black and kidney beans

  • Dark chocolate 

  • Brown rice

  • Oats

Calcium

  • Milk

  • Greek yogurt

  • Cheese

  • Fortified soy beverages

  • Canned salmon and sardines

  • Bok choy

  • Broccoli 

  • Dried figs 

You can also create your own electrolyte drink by combining 1.5 cups of unsweetened coconut water with half a cup of 100% orange juice, fresh lime, and a pinch of salt.

Sports drinks and electrolyte tablets can also be helpful during prolonged or high-intensity exercise, but they are not necessary for every workout.

Heat and Hydration

Training in hot or humid conditions increases sweat losses and raises the risk of dehydration and heat-related illness. Athletes should take extra precautions by increasing fluid intake, monitoring symptoms, and replacing electrolytes when needed (Casa et al., 2000).

Heat-related illnesses include:

Heat Cramps: Painful muscle cramps caused by fluid and electrolyte losses.

Heat Exhaustion: Symptoms include dizziness, nausea, weakness, heavy sweating, headache, and cool, clammy skin. Stop exercising, move to a cool environment, begin rehydrating, and seek medical attention if symptoms do not improve.

Heat Stroke: A life-threatening medical emergency. Symptoms include confusion, loss of consciousness, or an inability to cool the body. Call emergency medical services immediately.

References:

  1. American College of Sports Medicine, Sawka MN, Burke LM, Eichner ER, et al. American College of Sports Medicine Position Stand: Exercise and Fluid Replacement. Medicine & Science in Sports & Exercise. 2007;39(2):377–390.

  2. Thomas DT, Erdman KA, Burke LM. Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance. Journal of the Academy of Nutrition and Dietetics. 2016;116(3):501–528.

  3. Armstrong LE, Johnson EC, Muñoz CX, et al. Reference Values for Hydration Biomarkers: Optimizing Athletic Performance and Recovery. Open Access Journal of Sports Medicine. 2025.

  4. Casa DJ, Armstrong LE, Hillman SK, et al. National Athletic Trainers' Association Position Statement: Fluid Replacement for Athletes. Journal of Athletic Training. 2000;35(2):212–224.

  5. Armstrong LE. Assessing Hydration Status: The Elusive Gold Standard. Journal of the American College of Nutrition. 2007;26(Suppl 5):575S–584S.

  6. Maughan RJ, Shirreffs SM. Nutrition for Sports Performance: Issues and Opportunities. Proceedings of the Nutrition Society. 2012;71(1):112–119.